« July 2010 | Main | September 2010 »
Warm-up: JA's, 5:00 JR, 20-box jumps, 20-bar squat cleans.
WOD: "Tabata is a Bitch" :20 seconds on :10 seconds on for 8-rounds. Jump rope to Burpees to squat cleans. M65, W35. 6/24/09
Strength: Shoulder press 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%.
Endurance: 1000 SS swim no fins, 1000 TB swim w/fins, 1000 SS swim w/fins.
Rest or Long Bike ride day.
Ron visits CF Albany, he was stinky so they wouldn't hug him.
Water Soccer
Two teams will compete to score as many goals as possible in 30:00. Goals are any part of the peir and any part of the far lane line. Ball cannot be touched by anypart other than your feet. No dunking or attempted drowning's allowed.
SealFit:1730, WU, Strength, WOD, Stamina, Endurance.
CrossFit:WU, Strength, WOD.
Warm-up:JA's, 5:00 JR, (Hill) High Knees, Shuffle, Karaoke, Back Pedal.
WOD: 15rds of :20 second sprint, :40 seconds rest, for total distance. 400 meter loop.
Strength: Squats 1) 3 x 70%, 2) 3 x 80%, 3) 3 x 90%.
Stamina:5rds of 3-Push Jerk #95, 10-Knees to Elbows, Sandbag hill run.
Endurance: 100 GHD situps, 200-GHD hip extensions.
Warm-up: Spiderman crawls, Inch-worms, Jackknife pistol's, stripper stretch.
Skills: Parrallete: L-sits, V-sits, Inverted tucks, Handstands.
Strength: Bench Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
Endurance: Run to the top of Gallagher hill and back (14K & 1000 ft of elevation).
I dont think Jake will remember this picture but please post your caption to comments. What happens in Vegas....LOL!
SealFit: 1730, WU, Strength, WOD, Stamina, Endurance.
CrossFit: WU, Strength, WOD, Stamina Recomanded.
Warm-up: JA's, 500 row, Inch-worm stretch. Stick drills for all lifts.
WOD: "Diablo Verde" AMRAP in 10:00: Rest 1:00 between.
1) 20 push-ups, 250 m row, 10-squat cleans
2) 5-handstand push-ups, 50-double unders (150-singles), 10-Push Press
3) 10-burpees, hill sprint, 10-Overhead Squats
3) M135/W95, 2) 105/80, 1) 55/35
Strength: Squat Cleans 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
Stamina: 100 Wall-balls, ball touches ground you owe 10-burpees.
Endurance: 3-mile run.
Warm-up: JA's, 2-high knee hill runs, 20-hollow rocks, 20-squats, 10-rope pull-ups.
WOD: "El Diablo"
Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
Endurance: 1-mile swim.
Congratulations Sara and Derek. We wish you all the happiness in the world, may your journey be filled with love and admiration. Be safe and god bless you both!
http://slideshows.thepopes.
SealFit: 1730, 1-mile run to start workout, 3-mile run to finish.
Warm-up: JA's, 10 reps of each.
WOD: 30-25-20-15-10 of Burpees, Box jumps, Toes to bar.
Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%
Stamina:10 rds of 1-rope climb and 5-handstand push-ups.
Endurance: 1-mile 3-man buddy carry.
Congratulations to Team Diablo third place (14:12:46) and Team Diablo Verde (14:36:42) 4th place in Class 55 at the Vegas to Reno 500. A few notes on from the event, of the 142 cars that started only 84 finished the race. During practice session on Tuesday we blew 12-tires and I wrecked and tore the driver side tire off the vehicle and we had one driver go down from heat exhaustion.
On race day Diablo Verde took an early lead until Nate and I decided to test the role cage by flipping our car a few times. Luckily we flipped in the soft silt and our only damage was a flat tire and a broken antenna. Team Diablo had a clean run and despite one flat tire and a starter change they did awesome. All told with only 4-hours of practice time in test cars we did very well. Next stop "The Baja".
Baja, Ultra 4, Open Sportsman
O/All Class
Pos. Pos. Class Driver Time Number
1 1 Baja Earl Diserido 12:14:48 5555
2 1 Ultra 4 Dave Cole 13:30:51 4454
3 2 Baja Brian Valentine 14:12:46 5510
4 3 Baja J Allard 14:36:42 5511
5 1 Open Sptman David Kincaid 14:42:46 1827
6 2 Ultra 4 Nazir Adam 15:43:50 4467
7 4 Baja Miguel Sandoval 15:50:31 5598
8 5 Baja Sergio Nunez 15:59:37 5597
9 2 Open Sptman Lyle Bask. 17:41:13 1872
10 3 Ultra 4 Dave Schneider 18:54:59 4401
Rest day
Leonidas and the women of SPARTA!
